Healthy snacking is an effective tool in a weight-loss plan that helps fend off hunger until your next meal. The problem arises when you give in to snack cravings for unhealthy foods like those high in saturated fat or processed sugar. Learning to control your cravings for junk food results in a healthier diet overall that supports weight loss or weight maintenance. Instead of only focusing on your snacking, take a healthy approach to your entire diet to stay fueled and resistant to cravings.
Step 1
Plan out your snacks for each day to avoid unhealthy choices when hunger strikes. Measure out individual servings of the snacks and keep them convenient so you reach for them instead of heading to the vending machine. Choose nutritious foods like fruit, vegetables, pretzels, cheese or whole-grain crackers.
Step 2
Eat a filling breakfast that includes protein and whole grains to keep yourself satisfied. Follow up with healthy and filling lunches and dinners each day.
Step 3
Replace the usual three large meals with five or six smaller meals during the day. This keeps you from feeling hungry and reduces snack cravings because you have shorter times to wait between meals.
Step 4
Stay physically and mentally engaged as much as possible. This gives your mind less time to think about food cravings.
Step 5
Chew mint gum or suck on a low-sugar mint when you feel a craving coming on. Chew gum or brush your teeth after enjoying a snack to get the flavor out of your mouth. If the flavor of the snack stays in your mouth, it is more difficult to resist going back for more.
Step 6
Reward yourself with something other than food to help break the habit of treating yourself to junk food when you accomplish something. If you are an emotional eater, focus on dealing with difficult emotions through an outlet other than food.
Step 7
Spend more time around people who make healthy eating and snacking choices. The people around you often influence what and how you eat.
Step 8
Call a friend, take a walk or engage in another form of distraction if you feel a snack craving start. Keep yourself occupied for at least 15 to 20 minutes to allow the craving to pass.
Things You'll Need
- Healthy snacks
- Mint gum
- Low-sugar mint
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